Saturday morning WODs!

August 18, 2017

I hope you all had a fun adventure today on your Broomstick Mile! Now you really deserve what's coming up next...THE WEEKEND! =D


Here are your Saturday morning WODs...


Saturday Aug. 19, 2017


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!




Pre-WOD Strength:

With a running clock:

0:00-1:00: 20 Squats (bodyweight or weighted)

1:00-2:00: 20 Push-ups

2:00-3:00: 20 Overhand DB Curl and Press

3:00-4:00: Plank


Rest 1 minute, then REPEAT 2 more times!





Row for calories

KB Swings 35/53

Medicine Ball Cleans 14/20

KB SDLHP 35/53

Wall Balls 14/20




CrossFit (10am)




Week 11, Day 4:


Snatch Complex: 1 snatch pull, 1 snatch, 1 snatch balance @ 60-70% of max snatch, Every 90sec for 6 rounds.



Building with each set, getting up to a nice heavy complex to finish off the program. Next week has no oly lifting so get it out of your system here. Get after it!



1) Farmers carry x 60 seconds x 4

2) Dumbbell overhead carry x 2 lengths x 4

3) Good morning to squat @ 35-65lbs x 5 x 5

4) Weighted pass throughs (PVC pipe with a 2.5-5lb weight through it) x 8 x 3

5) OH barbell curls @ 35-65lbs x AMRAP x 4

6) Bottom-up kettlebell press (heavy as possible) x 3/hand x 6

7) Hollow body hold x 30sec x 6



Different people need to work on different things, but everyone needs to work on shoulder mobility (pass throughs and overhead carries), grip strength (carries, bottom-up kettlebell press and OH curls), hip mobility and squat depth (good morning to squat) and core strength (hollow holds). Pick your weak link and get after it.




For Time with a Running Clock:

0:00-1:00 15 OTB Burpees

1:00-2:00 10 Squat Cleans 95/135

2:00-3:00 10 S2OH 95/135

3:00-4:00 10 Thrusters 95/135

4:00-7:00 7 Rounds of 10 DUBs + 10 Ab-mat Sit-ups

Starting at 7:00:

1 mile Run


Athlete must move on to the next movement at the time indicated. Once each block of work is completed, rest until the next one starts. For any reps not completed in the allotted block of time, subtract them from your time score (eg: 14:23 -6 Reps).



Open Gym (11-12)


Make up any strength sessions that you missed this past week!






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